a) For free weight: Adjust the flat bench to the upright position and sit with back flat. Hold weight in each hand at shoulder height with palms facing forward.
b) For machine: Adjust the seat so that the handles line up with shoulder height. Place hands on handles with palms facing each other.
Push straight up to full extension. Pause Momentarily and then recover to the starting position.
Be prepared to assist at the movement arm of the machine, the elbows or the weights.
Points To Emphasize
1. Do not lock the elbows.
2. Buttocks should remain flat on the seat and the upper torso should be kept against the back pad.
3. Keep the head back, do not drop the chin forward.